Stairmaster

Stairmaster Side

Stairmaster Jump

Stairmaster Warm-up

- Stand with your feet between hip-width and shoulder-width apart.
- Sit your butt back and sink into a squat. Keep your chest up and your core braced. You can reach your hands out in front of you or keep them in at your chest.
- From the squat, pulse up and down, coming up toward the top of the squat and then sinking back down to about parallel.
- Keep your chest up and your heels down as you pulse. Make sure you continue to sit your butt back as you stay in the squat and pulse.

Squat Pulse

- Begin by situating yourself in a seated position
- Elevate one leg and set your footing in order to stand up using one leg
- You can extend your arms out straight for leverage, lean forward to position your body weight into your working leg/foot and stand up tall
- Simply reverse the pattern to sit back down. 
- Sit your hips back and control the lowering versus crashing down onto the seat.
- The lower the seat, the harder the exercise so if you find a bench is too difficult at first, try a higher seat and progress from there

Single Leg Box Squat

Circuit 1

- Stand tall with your feet slightly wider than hip-width apart, and toes slightly turned outward.
- With a barbell resting on your upper shoulders, and bend at the knees - driving your knees outward - and hips until you reach parallel.
- To stand, think about pressing the floor away.

Sumo Squat

- Stand with your feet about shoulder-width apart.
- Push your hips back, bend your knees, and try to squat until your upper thighs are parallel to the floor, extending your arms out in front of you for balance. 
- Keep your chest up, your weight on your heels, and your eyes straight ahead. 
- Maintain this stance as you walk forward and backward for the prescribed time or reps.

Duckwalk

Circuit 2

- Hip-width stance
- Hands just outside of hips
- Full grip on the bar
- Shoulders slightly in front of the bar
- Lumbar curve maintained 
- Hips and shoulders rise at the same rate
- Bar moves over the middle of the foot 
- Heels down
- Complete at full hip and knee extension

Deadlift

- Hold a kettlebell in one hand, hanging to the side. Stand on one leg, on the same side that you hold the kettlebell.
- Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Repeat for the desired number of repetitions.

Single Leg Deadlift

Circuit 3

"- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly ""kick"" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement for the other side."

Cable Kick Back

Lateral Kick

Circuit 4

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
- 8 reps with heavy weights + 20 reps with light weight

Barbell Hip Thrust

- Select the weight you would like to use, then adjust starting position so knees are in a ""V"" with pads inside knees.
- Push against pads through a complete range of motion.

Adduction Machine

- Select the weight you would like to use, then adjust starting position so knees are together with pads outside knees.
- Push against pads through a complete range of motion.

Abduction Machine

Circuit 5

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Front Plank

Right side 
"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."

Side Plank

Left side 
"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."

Week 3 Day 3 Glutes / Hamstrings

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